1.6.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Jog 800m, nose-only pace
Then:
10x Iron Cross Kicks
10/10 Glute Bridges
10x Scorpion Kicks
2×10 Push-ups, stretch wrist extensors between sets
2×5 Band Snatches
2×5 Weighted Dislocates
15m Lunge + Spider Stretch 
3×10 H2H KBS
2×5 Tuck Jumps
Then:
Mobility:
N/A
Conditioning:
“FYF”
40-Minute Work Capacity Test, V2
In teams of 3-4 complete as many calories as possible in 40-minutes
P1 does a 1:00 interval
They must perform, in alternating fashion, the following circuits while other players go
Circuit 1: 10x “Quick” WhipSmash + 10m Rope Pull/Sprint
Circuit 2: 10x Push-ups + 10yd Broad Jumps (shoot for no more than 3 jumps)
Score = total calories 
Then:
Fall Down

 

 

STRENGTH
5x KB Bottoms-up Press +
5x Strict, Dead-Hang Pull-ups +
10x Strict Pull-ups
3 sets to warm-up
Then:
5×4 “Dead-Stop” Strict Press
Then:
4xAMRAP Supinated, Wide-Grip Chin-ups
Rest as needed between sets
Then:
3x(8-10) DB Curl + Arnold Press + Lateral Lower (5 sec)
Then:
Cool Down

 

 

CROSSFIT
Conditioning:
For time, 45 minute time cap
800m Run
21-15-9
Power Snatch @ 75/55# +
T2B
600m Run
15-12-9
OHS @ 115/85# +
Pull-ups
400m Run 
12-9-6
Power Clean +
Shoulder-to-Overhead
200m Run
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A little “active rest” between aerobic efforts.

Stick the landing. Show control.

When it’s your turn, do your part.

Taking a wide supinated grip requires an above-average amount of supination compared to the shoulder-width variety. Plus you’re training external rotation torque.

Drop the ipsilateral forearm to the floor and breathe into it.

Find a stable position and move through it.

Proper.

Whip the hips in the bottoms and see your feet to the bar.

Humbling for sure. But these make for a great warm-up.

The morning group has the task of setting the tone for the rest of the day’s groups.